EXERCISES: Skullcrushers (Triceps)

Muscle & Fitness HERS - Mar/Apr 2008 - Figure Pro Felicia Romero

I call these Skullcrushers and I use a 30-40 lb BB or Curl BB. I have been having pain my right wrist lately and these have strained that too much to use. There are some variations of this, like on an incline bench that I have not tried but sound like a nice change.

EXCERCISES: Barbell Squat

Oxygen Magazine - april 2004 - Katy Odiatu

I used to use the Smith Machine solely for squats. I have since branched out and I'm adding weight. I'm nervous to add too much weight though as I start to lift heavier to add size. I'm afraid I'll make an ass out of myself and lift too much. I need to quit that. I added 100 to the bar yesterday and honestly it hurt my forarms and wrists more than my legs. It was a lot of weight to be walking around with on my shoulders but damn did it feel good to squat that much on my own!!!

EXERCISES: Leg Extensions

Oxygen Magazine - June 2002 - IFBB Pro Adelina Friedmansky

I know most of you know this machine, but I also wanted my blog to be for beginners to learn and some of you are still intimidated by the weight room. This is one of my favorite quad exercises and I like to wait until the end of my workout so I can work my quads to failure. (It's better to fail on the leg extension than a barbell squat! :-D) I have been kickin' it w/ my leg extensions lately pushing 150 - 175.

I also vary this and do singles too at 65 or so per leg until I'm "spent." It's nice to isolate each leg and see where your strength is. Most people have a dominant side.

EXERCISES: Bench Step Ups

Oxygen Magazine in Spring 2008 - Glutes Collectors Issue

If you read my workouts in my journals you see I've been doing these on Saturdays with my workout partner on my quad day. Because I use these more for Quads, I really concentrate on the step up and using my quad. I also add a 20 or 30 lb BB to my shoulders. You can also hold DBs which helps you to use your arms to still be able to swing during the movement.

exercises: Upright Rows (Delts)

I got this image from the Abs Collector's Issue of Oxygen Magazine from Summer 2008

I use my VersaGripps on this exercise usually. And, I use 50-70 lb BB depending on the day.

EXERCISES: Good Mornings

Oxygen Magazine in May 2003 with Strength coach, Charles Poliquin and moel Sarah Orbanic

This is a great exercise for the lower back and hams. Be careful to choose a barbell (BB) weight that you can lift over your head, essentially a shoulder press or the "jerk" of a "clean and jerk" if you need assistance. I did the "jerk" today because I was so tired to get my 60lb BB over my head for my last few sets of Good Mornings which was at the end of my hour-long workout today. Also, I go down a bit farther than she does in the demo here.

EXERCISES: Freemotion Row

The new gym that I tried today had a Freemotion Row machine which was great! I enjoyed trying these machines. It incorporated a few different muscles than the regular cable machine shown below, which is what I normally use, or a DB.

EXERCISES: Inverted Row

I am still doing this move as a beginner. Today was my first time trying this exercise. I need to add mass and strength to my back, among other things. This exercise will hopefully help me to get to the point where I can do a pull up by myself from a dead hang. We'll see....with time and continued effort....

EXERCISES: Overhead Cable Rope Triceps Press

Oxygen Magazine (March 2004) Model: Jennie Hanke

I like this exercise the best for the triceps because it also engages the abs. I also find that it puts less stress on the elbow joints than does the DB overhead extension. Sometimes when I start lifting really heavy with a DB overhead it starts to hurt my elbows so this is better for me.

I stand with one foot in front of the other in a close lunge position. I bend my knees slightly (as always...keep soft knees) and I bend at the waist, engage my abs and pull...just like Jennie is in the photo above.

I usually use put 40-50 lbs on the cable machine with this exercise. Always think about the muscle group you are working, engage and squeeze that muscle group.

EXERCISES: Arnold Press

The Arnold Press is called that because it is one of Arnold's favorite exercises for shoulders. It incorporates part of the movement of the lateral raise in with the shoulder press, getting both the front and middle delts.

I only found one photo of Arnold Schwarzenegger doing the Arnold Press and it is to the left here. It is form the website Arnoldfans.com I looked at it for the first time today and it has some good info. Arnold is the greatest bodybuilder of all time!!!

See the video below showing how to do the Arnold Press using dumbbells (DB's).

http://www.youtube.com/watch?v=w0j5hTCzJcU

EXERCISES: Stiff/Straight Leg Deadlift

The stiff/straight leg deadlift is one of my favorites!!!! You can click on the video below to watch a how-to video that I found. It works your glutes and hamstrings better than anything else, in my opinion.

http://www.youtube.com/watch?v=OpzRX3slWjE&feature=related

You'll want to stretch REALLY good during and/or after this exercise or trying to bend down to sit will be impossible for a few days.


Regarding grip, I use a reverse grip on one hand...a mixed grip. So, I alternate and each hand I alternate/mix....one with palm facing me and the other with palm facing away, so I have two different grips each time I do this exercise. I find I can lift more with this grip with greater ease anyway.

I'll never forget when a good friend of mine, you know who you are, said she was in SO much pain she couldn't sit all because her husband a "great" exercise to her that would really work her hams. Boy did it? She didn't even tell me what it was and I asked if this as it and it was!!!

I use 50-70lb BB to do this exercise. Start low and work your way up to be sure you don't hurt your back. Squeeze your glutes and use your glutes/hams to pull the weight back up. Also, keep the weight close to your legs on the way down and up to isolate your legs.

Have fun!!!